Post Race Updates

I've realized that I haven't been very good and posting how these events I've been training

for or signing up for have been going! This weekend I finished my 3rd event for the season

and am loving it! Now I just need to figure out what's next on my list! 

Color Run Lubbock 2013
The crowds were nuts at The Color Run and even in my time in Houston,
I've never seen such massive chaos!
After an hour waiting to start the run . . . we finally go moving! The girls I went
with quickly flew past me (they are quick ones!) and in the end I think I ran it in under
40 minutes, which I thought was pretty good since I stopped for pictures and made sure I
got sufficiently painted at each color station! And yes, I did sweat rainbows!

Walk for Autism  Amarillo 2013
We (Jon and I) signed up for The Walk for Autistm for Team Chandler--a super stellar kid that we go to church with! It was not what we expected!
The walk was crazy short, but the event was really fun and super kid friendly!
Our little monkeys had a blast and it was for a great cause!

Warrior Dash Albuquerque 2013
This weekend was our (Jon and mine) Warrior Dash! It was a LOT different from last
year . . . meaning . . . we were fairly clean at the finish! They held it at the Balloon Park where
the famous Balloon Races are held every year, and it was really the most beautiful grass area
I had seen in years! Not really the place you expect this event! We started off a bit off
site where there was a lot of gravel and dirt and hills, and Jon proved that he will always be
tougher than me! I was DYING! I'm blaming the altitude, so don't tell me otherwise!
The actual obstacles were really fun! Some higher than we expected!
All in all, we ran it in about 45 minutes, which I thought was pretty good, since I
really forced Jon to walk with me at parts! He's caught the bug for these type of races
now, so I'm excited what next race we could sign up for!

Any other great races coming up this summer? I am planning on The Color Run Amarillo
in June, and maybe in Idaho in July! You would think I was a runner!

I did ENJOY!

Warrior Training: Day 10

Soundtrack and Packing!

(WD 2012)

So I came upon a fantastic list of things you need to make sure you have an enjoyable Warrior Dash!

Check out the list here!

The Breakdown: 

1-tight clothes/shoes (think mud/water drudging and how they will hold up!)

2-work gloves for the ropes (would be nice but not necessary)

3-change of clothes (they do provide a new shirt in the swag!)

4-towel to dry off

5-flip flops for post race

6-first aid kit for the minor scrapes 

7-plastic grocery bag for dirty clothes

8-cash and i.d.

9-old sheets/towels to protect your car seats

10-good attitude!

I will add a #11

11-GREAT MUSIC!

Which leads to part II of this post! Playlist!
You know I love me a playlist!
Here's my Warrior Training Day Mix! 
(I would totally put it on a cassette if I could!)

So Warriors, good luck tomorrow if you are joining us in Albuquerque!
And as always . . .
Enjoy!

Warrior Training: Day 9

Run It Like You Won It!

(This is how we wash off post race!)

Today is your last real day of training (because it's good to take a break the day before an event)!

My suggestion: Run It!

Run at least 3 to 4 miles. 

Change your pace, add hills, add sprints, add pushups or burpees!

Stretch really well after and drink lots of water!

You've created a stellar machine of a body and will rock the event!

Here is my favorite playlist to run to! 

It's one of my spin mixes, and I'm sure I've posted it before, but there you go!

Warrior Training: Day 8

Take it to the Water!

(I googled this picture, but it gives you an idea of potential water obstacles!)

Did you know some of the obstacles are water related? We are talking trudging through a river, crawling through mucky water, or running across floating catamarans. 

So how does one prepare for these?!

BY GETTING WET!

Most of these drills will work best if you have access to a shallower pool. 

If it's deeper than 4-4.5feet, a kick board might be your best bet!

Here are some drills to do in the pool to push your body and get you ready!

Warmup: Jog the length of the pool (5 min)

Sprint length of pool, jog back (10 times)

Noodle Jumps (lets do 100!)

Push Ups (go until your arms feel like they will fall off)

Sprint length of pool (10 times)

Cooldown: Jog length of pool (5 min)

Noodle Jumps-you jump over and back for 1 rep!

Pushups-Just like you are getting out of the pool. It burns after a bit!

Bonus: Water is easy on the joints and you will be fighting resistance in every move

so kind of getting more bang for your buck. Plus: No one cares what you look like in your

swimsuit, so jump on in and burn some calories!

Enjoy!

Warrior Training: Day 7

Hard CORE

It's a fact: if you have a rocking core, you just look like a WARRIOR! 

Here's a nice little exercise to get you there!

BASIC CRUNCH (upper abs)

KICK UPS (lower abs)

OBLIQUE CRUNCH (obliques)

PLANK (whole enchilada)

SUPERMANS (lower back)

1 minute per move--with the oblique crunches do 30 sec per side.

Repeat 3 times!

Total Time: 15 minutes

Basic Crunch: didn't realize it was the muscle picture!

Kick Ups: from here, kick your feet towards the ceiling using your lower abs and return to start.

Oblique Crunch: make it easier by only lifting the top leg.

Plank: Can be done on elbows, hands, knees, or feet. 

Superman Variations: A) legs only, B) upper body only, C) both together or flutter.

ENJOY!

Warrior Training: Day 6

My mini-Warriors!

"Fun" Hill Run

This routine will basically be for gymers-not so much outside running 

(based on the fact that at least here, we have no hills!).

Pick your pace-you know you best, but don't be afraid to push yourself!

Warm Up--5 min

Jog--5 min

Jog--Incline 5--2 min

Jog--Incline 10--2 min

Jog--Incline 5--2 min

Jog--5 min (back to flat)

Sprint--1min

Jog--1 min

Sprint--Incline 5--1 min

Jog--Incline 5--1 min

Sprint--1 min (back at flat)

Jog--1 min

Jog--Incline 5--5 minutes

Run--5 min (back at flat)

Cooldown--5 min

Total Time: 42 minutes

Warrior Training: Day 5

I love Pinterest and I LOVE this workout!

(totally made my class do this this morning!)
Couple of notes: This took us longer than I expected. It probably would be about an hour
to complete start to finish, but since we do warmups and stretching, I had to cut
out most of Round Three to fit in my hour time slot. Also, if you have no idea what something is,
do something else. I realized NOW that instead of doing split squats (one leg on chair) I had
my class do dynamic lunges (like cross country)! Oh well!

Pin Here.

Original Website Here.

The Do Anywhere, Total Body Workout! 

(Definitely Warrior worthy!)

This is how I look in my head! In actuality, I look like a hot mess!

Round One:

Cardio Circuit: 

• 1A. Jumping Jacks — 100 reps.
• 1B. Mountain Climbers – 40 reps.
• 1C. High Knees – 40 reps.
• 1D. Squat Jumps – 20 reps.

REST 1 MINUTE

Core Circuit

• 2A. Ab Plank — 60 seconds.
• 2B. Towel Ab Knee Tucks – 20 reps. (like abs roll ins with a ball)
• 2C. Bicycle Crunches – 45 seconds.
• 2D. Decline Ab Plank – 30 seconds. Place feet on a chair.

REST 1 MINUTE

Spiderman Pushup

Upper Body Circuit

• 3A. Spiderman Pushups — 16 reps. (8 per side) Replace with regular push ups if too difficult.
• 3B. Chair Dips – 20 reps.
• 3C. Decline Chair Pushups – 15 reps.
• 3D. Lying Superman – 20 reps.
• 3E. Chair Dips — 15 reps.

REST 1 MINUTE

Lower Body Circuit: 

• 4A. Bulgarian Split Squats – 15 reps per leg. Use a chair.
• 4B. Burpees – 10 reps.
• 4C. Wall Sits – 45 seconds.
• 4D. Single Leg Bridge – 10 reps per leg.

REST 2 MINUTES

 Round Two:

Cardio Circuit 2: 

• 5A. Jumping Jacks — 75 reps.
• 5B. Mountain Climbers — 50 reps.
• 5c. High Knees — 50 reps.
• 5D. Squat Jumps — 20 reps.

REST 1 MINUTE

Ab V-Ups

Core Circuit 2:

• 6A. Leg Lifts  – 20 reps.
• 6B. Side Planks — 45 seconds per side.
• 6C. Ab V-Ups – 25 reps.
• 6D. Mason Twists – 30 seconds.
• 6E. Ab Pulse Ups – 10 reps. 

REST 1 MINUTE

Upper Body Circuit 2:

• 7A. Pushups — 20 reps.
• 7B. Chair Dips — 20 reps.
• 7C. Decline Chair Pushups — 20 reps.
• 7D. Lying Superman – 20 reps.
• 7E. Chair Dips — 15 reps.

REST 1 MINUTE

Lower Body Circuit 2: 

• 8A. Bulgarian Split Squats — 15 reps per leg. Use a chair.
• 8B. Burpees — 10 reps.
• 8C. Wall Sits — 45 seconds.
• 8D. Single Leg Bridge — 10 reps per leg.

REST 2 MINUTES

Round Three:

Cardio Circuit 3: 

• 9A. Jumping Jacks — 50 reps.
• 9B. Mountain Climbers — 60 reps.
• 9c. High Knees — 50 reps.
• 9D. Squat Jumps — 30 reps.

REST 1 MINUTE

Flutter Kicks: I'm diggin' his mustache!

Core Circuit 3:

• 10A. Flutter Kicks — 45 seconds.
• 10B. Oblique Ab Crunches  – 15 reps per side.
• 10C. Ab Plank — 60 seconds.
• 10D. Wood Chopper Crunch  – 12 reps per side. (we did them with a medicine ball here)

REST 1 MINUTE

Upper Body Circuit 3:

• 11A. Spiderman Pushups — 15 reps. Replace with regular push ups if these are too difficult.
• 11B. Chair Dips — 20 reps.
• 11C. Decline Chair Pushups —15 Replace with regular push ups if these are too difficult.
• 11D. Lying Hyperextensions — 20 reps.
• 11E. Chair Dips — 15. 

REST 1 MINUTE

Lower Body Circuit 3:

• 12A. Burpees — 10 reps.
• 12B. Wall Sits — 60 seconds
• 12C. Single Leg Bridge — 10 reps per leg.
• 12D. Bulgarian Split Squats – 10 per leg. Use a chair.

DONE

ENJOY!

Warrior Training: Day 4

Lower Body Love!
Three Rounds of the Below Moves:

Step Ups: Alternate legs and go for 20 on each leg.

Deadlifts: 20 reps

Squats: 20 reps

Side Lunges: 20 each side

Dynamic Lunges: (aka jumping lunges) 20 each side

Warrior Training: Day 3

(Kids are too cool for school! They were the BEST cheerleaders!)

Day Three: Run It!

 Run 3.1 Miles

(Choose a time and try to beat it! For me, that's making it in under 35 minutes! I know, I'm a speed demon!)

Enjoy!

Warrior Training: Day 2

(My good friend Tiffany and I post race . . . so Warriorfied! WD 2012)

Day Two: Upper Body Goodness!

(grab some light weights!)

Round One

1 min: Overhead Press

1 min: Bicep Curls

1 min: Tricep Kickbacks

1 min: Reverse Flyes

1 min: Chest Press or Pushups

-Jump Rope 100x-

Round Two

2 min: Overhead Press

2 min: Bicep Curls

2 min: Tricep Kickbacks

2 min: Reverse Flyes

2 min: Chest Press or Pushups

-Jump Rope 100x-

Round Three

1 min: Overhead Press

1 min: Bicep Curls

1 min: Tricep Kickbacks

1 min: Reverse Flyes

1 min: Chest Press or Pushups

Enjoy!!!

Warrior Training: Day 1

I'm realizing that the Warrior Dash my hubby and I signed up for is coming up in TWO weeks!

Mercy! Where has the time gone?! We signed up for this thing before the New Year! 

So as a result, I'm kind of feeling the pressure to train for this sucker!

As a result, the next to weeks posts will be Warrior Training! 

Basically everything you would need to do, to train for a Warrior Dash!

(You can say it: I'm awesome! WD 2012)

Day One: Run and Some

Run: .5 miles

20 Burpees

Run: .5 miles

20 Pushups

Run: .5 miles

20 Squat Jumps

Run: .5 miles

20 Tuck Jumps*

Run: .5 miles

20 Jumping Jacks

Run: .5 miles

ENJOY!

*Tuck Jumps